5 rds
15 DL 185
10 HSPU
07/29/09, CFP, 1630 - 19:04
scaled last 2 rounds of HSPU's to Vert Planch Push-up.
Goal, as RX'd, work on HSPU's
7/29/09
7/25/09
K2E, Burpees, and Front Squat, on the minute, 10 min
For 10 minutes, on the minute:
buy in with 3 k2e and 3 burpees, then count your reps with BW front squats.
socre total reps.
07/25/09, SFCf, 7am - 22 reps (4,2,2,2,2,1,2,2,2,3)
Finished with 40# DB sit-ups with straigh arm transitioning to OH. 3 lt, 3 rt, 3 sets.
buy in with 3 k2e and 3 burpees, then count your reps with BW front squats.
socre total reps.
07/25/09, SFCf, 7am - 22 reps (4,2,2,2,2,1,2,2,2,3)
Finished with 40# DB sit-ups with straigh arm transitioning to OH. 3 lt, 3 rt, 3 sets.
7/19/09
Pull-up / Dip Ladder with Core-Met-Con
07/19/09, CFP, 1230
Warm-up
Jog 1/2 mile
3 rounds
5 pull-up
5 ring dip
10 squat (reg, wide, narrow)
5 GHD sit-up
5 Hip extension
WOD
Pull-up Ladder*. 13 min/
2 minute rest.
Ring Dip Ladder*. 12 minutes/
2 minute rest
3 rds 20 GHD Sit-up with 20 Hip Ext
9:04
Ladder. Complete specified number of reps every minute. Start with one rep and add one rep every minute. 1 at min 1, 2 at min 2, 3 at min 3, etc..
Post work-out nutrition.
small protein shake
1 scoop (25 g pro, 3 g car)
1 cup milk (8 g pro, 11g car, 8 g fat)
Total: 33 g pro, 14 g car, 8 g fat)
Warm-up
Jog 1/2 mile
3 rounds
5 pull-up
5 ring dip
10 squat (reg, wide, narrow)
5 GHD sit-up
5 Hip extension
WOD
Pull-up Ladder*. 13 min/
2 minute rest.
Ring Dip Ladder*. 12 minutes/
2 minute rest
3 rds 20 GHD Sit-up with 20 Hip Ext
9:04
Ladder. Complete specified number of reps every minute. Start with one rep and add one rep every minute. 1 at min 1, 2 at min 2, 3 at min 3, etc..
Post work-out nutrition.
small protein shake
1 scoop (25 g pro, 3 g car)
1 cup milk (8 g pro, 11g car, 8 g fat)
Total: 33 g pro, 14 g car, 8 g fat)
7/17/09
6x200 with 1 min rest at the field
6 rounds
200m sprint
rest 1 min between
07/17/09 Field, 0830 - times not recorded. Good efforts. Next time do 10 of these. 6 is not enough
200m sprint
rest 1 min between
07/17/09 Field, 0830 - times not recorded. Good efforts. Next time do 10 of these. 6 is not enough
7/6/09
7/4/09
Independence Day 2009
"Independence Day"
All of the Following for Time:
-1776m Row
-5 Rounds of:
4 Thrusters 135/95
4 Burpee Pull Ups
-1776 lbs From Ground To Overhead (135x14/95x19)
07/04/09, CFES, 830am - 17:45. Good work today, strong and steady. I came out in the row at 1:50 and held that pace. That was faster then Tom, Justin and Travis who rowed at 2:00+. That cost them at least 30 seconds but they seemed to have more juice on the final 14 clean and jerks. I liked me stronger row, this will become my strength.
All of the Following for Time:
-1776m Row
-5 Rounds of:
4 Thrusters 135/95
4 Burpee Pull Ups
-1776 lbs From Ground To Overhead (135x14/95x19)
07/04/09, CFES, 830am - 17:45. Good work today, strong and steady. I came out in the row at 1:50 and held that pace. That was faster then Tom, Justin and Travis who rowed at 2:00+. That cost them at least 30 seconds but they seemed to have more juice on the final 14 clean and jerks. I liked me stronger row, this will become my strength.
7/1/09
21-15-9 Deadlift and Thruster
21-15-9
Deadlift (225/155)
Thruster (95/65)
07/01/2009, CFP, 530pm - 11:13
This one is a doosey. Wanted it to be Fran-like. Wade thinks using lighter weight on DL might help that. But I liked the heaviness, this weight should be manageable. 11:13 is not a bad time domain. A good goal is to do unbroken sets.
Deadlift (225/155)
Thruster (95/65)
07/01/2009, CFP, 530pm - 11:13
This one is a doosey. Wanted it to be Fran-like. Wade thinks using lighter weight on DL might help that. But I liked the heaviness, this weight should be manageable. 11:13 is not a bad time domain. A good goal is to do unbroken sets.
Subscribe to:
Posts (Atom)